Using the 333 Rule to Anchor Yourself in Moments of Anxiety
If you regularly experience anxiety, you may have found yourself searching for ways to ease your symptoms. One simple and effective grounding technique that I often introduce to my clients is the “333 rule.” This approach can help interrupt anxious thought loops and bring you back to the present moment.
When anxiety begins to take over, I invite you to pause and try the following steps:
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Identify three things you can see around you
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Identify three things you can hear
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Move three different parts of your body—this might mean wiggling your fingers, rolling your shoulders, or tapping your foot gently
Why the 333 Rule Helps
The 333 rule is rooted in the principles of mindfulness and cognitive-behavioral therapy (CBT). It helps shift your focus away from distressing thoughts and into sensory awareness. By noticing what you see, hear, and feel through movement, you are gently reminding yourself that the present moment is a safe place to return to.
From a narrative therapy perspective, anxiety often speaks with a loud and compelling voice, telling stories that heighten fear and limit agency. Techniques like the 333 rule offer a chance to step outside of that story, if only for a moment, and begin to author a new narrative—one where you reclaim power and presence in your life.
This practice does not rely on any external tools, nor does it require a quiet room or a lengthy meditation. It is portable, adaptable, and easy to integrate into your daily life. Over time, practicing the 333 rule—even when you are not actively anxious—can build a foundation of internal stability and self-trust.
Let Us Work Together
If anxiety is something you are working through and you are interested in strategies like the 333 rule, I would be honored to support you. In my practice, I draw on cognitive-behavioral therapy, mindfulness, narrative therapy, and positive psychology to create a tailored and collaborative treatment approach that meets your specific needs.
Together, we can explore how anxiety has been affecting your life and begin to reframe the story you tell yourself about who you are and what you are capable of. Feel free to reach out to learn more about how I work, ask any questions you may have, or schedule an initial session. I look forward to the opportunity to support you on your journey toward greater calm, clarity, and self-compassion.
